Peanuts contain 567 kcal per 100g. A small handful of about 30g contains approximately 170 kcal — 9% of the adult 2,000 kcal daily reference intake. A 10g portion (roughly 15 peanuts) contains about 57 kcal. Like almonds, peanuts are calorie-dense because most of their energy comes from fat and protein rather than carbohydrate. A 30g handful is the standard recommended portion.

Peanuts contain 26g of protein per 100g — the highest protein content of any commonly eaten nut or legume snack. A 30g handful provides 7.8g of protein, approximately 16% of the adult daily reference intake of 50g. This is higher than almonds at 6.4g per 30g and roughly equivalent to a large egg. Peanut protein is relatively well-balanced in amino acids compared to most plant proteins, making peanuts a particularly useful protein source for those on plant-based diets.

Peanuts contain 4g of sugar per 100g and approximately 1.2g per 30g handful — about a third of a teaspoon. All of this sugar is intrinsic (naturally occurring within the food cell structure) with 0g of added or free sugar. Intrinsic sugars do not count toward the NHS daily free sugar limits of 30g for adults, 24g for children aged 7 to 10, and 19g for children aged 4 to 6. Plain unsalted peanuts contribute 0g to the free sugar total regardless of portion size. Flavoured or honey-roasted peanuts will contain added sugar — always check the label.

Peanuts contain 49g of fat per 100g — about 14.7g per 30g handful. Of this, 6.9g per 100g (2.1g per handful) is saturated fat — slightly higher than almonds at 3.8g per 100g. The majority is monounsaturated and polyunsaturated fat. Peanuts contain oleic acid, the same monounsaturated fat found in olive oil, which is associated with cardiovascular health. The 2.1g of saturated fat per 30g handful represents about 9% of the adult daily saturated fat guideline of 20g — a modest contribution.

Peanuts contain 8.5g of fibre per 100g. A 30g handful provides approximately 2.5g — 8% of the adult daily fibre target of 30g. For children the same handful covers a larger share: 13% for children aged 7 to 10 and 17% for children aged 4 to 6. While lower in fibre than almonds at 12.5g per 100g, peanuts are still a meaningful fibre source relative to most snack foods. Most people in the UK fall short of their daily fibre target, and peanuts can contribute usefully alongside other fibre-rich foods.

Peanuts are exceptionally rich in folate — 240ug per 100g, 120% of the NRV — making them one of the best whole-food sources of this B vitamin. Per 100g they are also high in copper (110% NRV), manganese (95%), vitamin E (69%), phosphorus (54%) and magnesium (45%). They are a source of vitamin B6. A 30g handful provides 72ug of folate — 36% of the adult daily requirement and 72% of the requirement for children aged 4 to 6. The folate content is particularly relevant for women planning pregnancy, as folate is essential for healthy fetal development.

No. Despite the name, peanuts are botanically a legume — they grow underground in pods and are in the same plant family as lentils, chickpeas and soybeans. True tree nuts include almonds, walnuts, cashews and hazelnuts, which grow on trees. Nutritionally peanuts behave similarly to tree nuts — high in fat, protein and fibre — but they are classified and regulated differently from an allergen perspective. Peanut allergy and tree nut allergy are distinct conditions, and being allergic to one does not automatically mean an allergy to the other, though many people have both.

Yes. Plain unsalted peanuts are a NOVA group 1 whole food — the least processed food category — with 0g of added sugar, 0g of salt and no additives. They are one of the most protein-rich plant snacks available and provide meaningful amounts of folate, copper, magnesium and vitamin E. The key considerations are calorie density at 567 kcal per 100g and the allergen risk — peanuts are one of the most common food allergens. A 30g handful of plain unsalted peanuts is a nutritionally well-rounded snack for most people without a peanut allergy.

Whole peanuts are a choking hazard for children under 5 and should not be given to this age group. From age 5 upwards whole peanuts can be introduced carefully with supervision. Peanut butter (smooth), crushed peanuts and peanut powder are safer forms for younger children and can be introduced from around 6 months as part of weaning, in line with NHS early allergen introduction guidance. Early introduction of peanuts in infancy is now recommended by NHS guidance to reduce the risk of peanut allergy developing. If there is a family history of peanut allergy or the child has eczema, consult a GP or allergy specialist before introducing peanuts.

Yes. Peanuts are one of the 14 major allergens regulated under UK food law and one of the most prevalent food allergies in the UK. Peanut allergy can cause reactions ranging from mild hives and itching to severe anaphylaxis, which can be life-threatening. Peanut allergy is separate from tree nut allergy — peanuts are a legume, not a tree nut — though cross-reactivity occurs in some people. Anyone with a known or suspected peanut allergy must avoid peanuts and foods that may contain or have been processed alongside them. Cross-contamination is a significant risk even with plain peanuts.

Yes. Plain unsalted peanuts are suitable for vegans and vegetarians. They are entirely plant-based and one of the highest protein plant foods available as a whole-food snack. For vegans, peanuts are particularly useful for folate, magnesium and vitamin E — nutrients that can be harder to obtain without animal products. They are naturally gluten-free, though those with coeliac disease should check for cross-contamination on packaged products. Those with peanut allergy must avoid them regardless of dietary preference.

Peanuts and almonds are nutritionally close but have distinct strengths. Peanuts are higher in protein (26g versus 21.2g per 100g) and significantly higher in folate (240ug versus 44ug). Almonds are higher in fibre (12.5g versus 8.5g), calcium (269mg versus negligible), vitamin E (26mg versus 8.3mg) and magnesium (270mg versus 168mg). Peanuts have slightly higher saturated fat at 6.9g versus 3.8g per 100g. Calories are similar — 567 kcal versus 579 kcal per 100g. For protein and folate, peanuts are the stronger choice. For fibre, calcium and vitamin E, almonds are ahead.

Dry-roasted unsalted peanuts are nutritionally very close to raw — roasting causes minor changes to some vitamins but the macronutrient profile is largely unchanged. Salted peanuts add sodium, which is a concern for those managing blood pressure — a 30g serving of salted peanuts can contain 200-400mg of sodium, a significant proportion of the 2,400mg adult daily maximum. Honey-roasted peanuts add free sugar. Flavoured peanuts with coatings may move from NOVA 1 to NOVA 4 depending on the additives used. Plain dry-roasted unsalted peanuts are the closest nutritional equivalent to raw whole peanuts.

100% peanut butter — made from ground peanuts only — has a very similar nutritional profile to whole peanuts. It retains the protein, healthy fats, fibre, folate and mineral content of the whole nut. Most commercial peanut butters, however, add salt, sugar, palm oil or stabilisers — moving them from NOVA 1 to NOVA 3 or 4. A 2-tablespoon serving (about 32g) of 100% peanut butter provides approximately 190 kcal and 8g protein — nutritionally close to a 30g handful of whole peanuts. For children under 5, smooth peanut butter is the recommended safer alternative to whole peanuts due to the choking risk of whole nuts.

Plain unsalted peanuts fit well into a balanced diet as one of the most protein-rich plant snacks available. A 30g handful provides 7.8g of protein, 2.5g of fibre and 72ug of folate without adding any free sugar or salt. The NHS Eatwell Guide includes nuts and peanuts in the recommended daily sources of unsaturated fat. The main practical considerations are calorie density — 170 kcal per 30g handful — and the allergen risk for those with peanut allergy. Used in the right quantity, plain peanuts are one of the most nutritionally efficient snack foods available.